Gymnastics with radiculitis of the lumbar region of the video

Symptoms and treatment of lumbar sciatica

When you remember about radiculitis, the imagination immediately draws a hunched figure of a man gripping his lower back. This disease, indeed, is most often localized in the lumbar region, and this explains a few simple factors: the load on this department is carried out constantly, even when the person is not engaged in heavy physical labor or other activities associated with vigorous turns or inclinations. Being on the border between the two parts of the spine, the pressure on the lower back is even when a person simply stands or sits.

The pathologies of this segment lead to lumbar calculi, the treatment of which will be discussed in this article.

Causes of the disease

Lumbar radiculitis is an inflammatory disease of the roots of the spinal cord that come out of it in the lumbar spine. The pathological process in this area is characterized by the presence of intense pains that spread to the lower abdomen, legs and to the buttocks.

The disease affects women, elderly people and those who lead an extremely inactive lifestyle more often.

The main causes of lumbosacral radiculitis are inflammation or infringement of one or more spinal roots. The diseases that cause inflammation include:

  • myositis - an inflammatory process in the muscles of the lumbar segment of the spine;
  • spondylitis is an inflammatory process in the vertebral column itself. It can be caused by the presence of tuberculosis, syphilis or gonorrhea in a person;
  • viral diseases, spread by blood and thus contributing to the development of inflammation of the spinal nerve.
Fracture of the vertebra
Fracture of the vertebrae of the lumbar region is extremely dangerous.

. The reasons for the occurrence of injuries are:

  • various injuries localized in this area, for example, dislocations or fractures of the lumbar vertebrae, their shift;
  • chronic diseases, for example, osteochondrosis, rheumatoid arthritis, intervertebral hernia, Bechterew's disease - a chronic inflammatory process in the spine and joints;
  • congenital malformations( the presence of lumbar lordosis or scoliosis).

The risk factors for which lumbar sciatica develop in people with an absolutely healthy spine include:

  • endocrine system diseases( diabetes mellitus, hypo- or hyperthyroidism - decreased or increased thyroid function,
  • excess body weight,
  • inactivity,
  • persistentphysical overload associated with lifting weights
  • supercooling

What are the symptoms of this disease

The most important symptom of lumbar spine is strengthpain in this area that radiates to the upper thigh. In case of infringement and inflammation of the spinal roots of the patient, pain can be painful in the buttock area, the front of the shin, the inner surface of the foot, the big toe

Back pain
The pain intensity may be different

In additionMoreover, the following symptoms are typical for this disease:

  • decrease in intensity of pain when relaxed lying on one side, back or while in a pose "on all fours" with a large pillow under the stomach;
  • a violation of sensitivity in the lower limbs, a decrease in their motor activity;
  • tenderness in the lower abdomen;
  • soreness during the act of urination, impaired urinary excretion;
  • sharp soreness during intercourse, erectile dysfunction.

There are also symptoms that can help the doctor diagnose the patient's radiculitis faster. They are:

Read more: Back pain in a woman Causes of pain in the lumbar region
  1. Symptom of Lasega. When a patient is lying on his back, he stretches his straight leg( from the affected side).If the soreness sharply increases and its spread to the buttocks and hamstrings is felt, the diagnosis is confirmed.
  2. Symptom of Bechterew. With him, the patient at the level of reflexes bends his leg, when the recumbent position is replaced by a sitting one.
  3. Symptom of Neri. With it, tenderness in the lower back and lower extremity increases many times when the patient sharply lowers his head forward.
  4. Symptom to Bonn. With it, the gluteal fold is smoothed from the affected side.
  5. Symptom of Dejerine. With it, back pain becomes especially severe if the patient coughs or sneezes.

Diagnosis of the disease

Diagnosis and treatment should be performed only by a competent doctor, since it is the specialist who can assess the presence and level of neglect of the disease. In his power to conduct a differential analysis with other diseases, similar in symptomatology. Also, the doctor is able to take into account all the patient's diseases, because even at the earliest stages of the survey, it is already possible to put forward assumptions about what has become the development of radiculitis.

After the examination, if the cause has not been identified, the doctor will prescribe additional tests:

  • laboratory( general blood test and urinalysis);
  • instrumental;
  • X-ray, MRI or CT( imaging techniques).
MRI
MRI helps to more accurately diagnose

Treatment of lumbar radiculitis

First of all, the patient needs rest. The bed of the patient should be equipped with a special orthopedic mattress, which will help to minimize the movement of the affected part of the body. Also shown gymnastics( moderate exercise).Specially designed exercises redistribute the load, so that the compression of the spine is reduced. They inhibit the process of degeneration in the spine and improve the elasticity of the muscles.

A certain percentage of patients as a result of doing exercises becomes easier. If the sense is not enough, then it is necessary to develop a more structured approach together with the attending physician. Depending on the severity of the disease, a specialist can suggest several treatments that will take into account the risk of relapse.

Non-surgical methods of treatment( they are medicamentous).So, for example, in the initial phase, you can treat sciatica by applying a packet of ice or a warm water bottle to the affected area( it acts differently on different people, so you need to try).You can alternate between cold and heat.

Drugs can be used as prescribed by a doctor, or purchased without prescriptions. Nonsteroidal anti-inflammatory drugs will reduce inflammation - ibuprofen or naproxen. These drugs will also relieve pain and tension.

Physiotherapy
Complex of exercises for back pain

Along with this, direct injections into the inflammatory focus are shown. Often, solutions of novocaine and lidocaine combine with vitamin B12, so that the affected area becomes smaller. This method is considered to be better than taking tablets, since the active substances go directly to the focus of inflammation and act directly on the affected nerve. In this case, the effect lasts not very long, in combination with injections the patient can treat himself with the help of gymnastics and physical training.

There are alternative therapies. This is acupuncture, massage and manual therapy. All this should be done only by trained specialists, since the risk of excessive exposure to the nervous system is high, which can lead to unfortunate consequences. By the way, massage treatment is considered one of the best types of alternative treatment. With it, blood circulation improves, muscles relax and endorphins are released, which, without medication, are anesthetic.

Usually, all of the above methods help to cure the disease in a few weeks or even days, but if the improvement does not occur, the doctor may well offer surgical treatment - a laminectomy or a microdiscectomy. Doing exercises or doing massage sessions does not make sense.

Consequences of the disease

The consequences of lumbar sciatica can be quite unpleasant. The illness causes severe pain, as a result of which the working capacity of a person is significantly reduced. Also, sciatica can lead to a spinal cord infarction or paralysis of the limbs. In any case, if lumbar radiculitis is not cured, each of the complications will make a disabled person from a healthy person, so it is extremely important not to delay with the diagnosis and appointment of treatment, the tactics of which should be determined by the attending physician and exclude independence.

MoyaSpina.ru

Lumbar sciatica: symptoms and treatment

Lumbar lumbar sciatica, sciatica, lumbosacral radiculitis is the name of the disease of the musculoskeletal system that occurs when the spinal roots( nerves that leave the spinal cord) are compressed by various structures.

Who suffers from sciatica in the lumbar region?

The background state for the development of lumbar radiculitis is the so-called osteochondrosis of the spine. It develops not only in the elderly, as it is commonly believed, but also for those who lead a sedentary lifestyle or at least work;those whose daily activities are connected with the performance of monotonous stereotyped movements, including turns of the trunk( for example, cashiers in hypermarkets).

Osteophytes on the vertebra In addition, people with physical labor are subject to osteochondrosis. When osteochondrosis, the edges of the vertebrae begin to appear bony growths, similar to protuberances or warts.

This is the response of the bone to pressure or years of inadequate exercise. Such growths, or osteophytes, gradually increasing, eventually can squeeze the nerve bundles that move away from the spinal cord, like small roots from a large central root.

Risk factors for development of lumbar sciatica

Immediately note that sciatica in the lumbar region can disturb not only patients with osteochondrosis. The cause of inflammation of the spinal root can be compression and other structures near the spine - hernia( protrusion of the intervertebral disc), hematoma( this happens after trauma), in rare cases - a tumor. There may be displacement of the vertebrae after trauma or sudden weight lifting, this situation is common for young men or mothers of small children.

The usual pattern of development of lumbar radiculitis looks like this: the compression of the nerve root and the adjacent blood vessels leads to a disruption of nourishment and respiration, the muscles of the trunk react to pain by compression, which further "closes" the nerve and itself causes pain. Increasing pain is an additional stimulus for muscle contraction. .. And so on in a circle.

Symptoms of the disease

Manifestations of the lumbosacral radiculitis - firing, intense, acute pain in the lumbar region, groin, buttocks. Pain can "give"( scientifically - irradiate) to the back surface of the leg on the affected side: thigh, shin, foot.

There is pain in the leg Pain is so pronounced that it can sometimes be accompanied by a general reaction of the body: weakness, fever. The pain subsides a little at rest and increases when walking, tilting, turning around its axis, trying to lift gravity. Sometimes only pain in the leg can disturb, which greatly complicates the diagnosis.

Usually patients with back pain get to see a neurologist or orthopedist. In orthopedics, there is even a special section - vertebrology, which studies spinal diseases and the associated symptoms.

Medical treatment

The usual medical tactic for lumbosacral radiculitis is based on three principles: the removal of inflammation, relaxation of spasms in response to muscle pain and improved nutrition of the affected nerve root.

Anti-inflammatory drugs

In the treatment of lumbar radiculitis, as in war - all means are good, especially if they are relatively safe. Therefore, to mitigate inflammation( in the medical language - "stopping inflammation"), soft anti-inflammatory drugs - ibuprofen and paracetamol - are used first. It is believed that they cause fewer side effects than classic non-steroidal anti-inflammatory drugs.

If after the reception of these agents of relief does not occur, prescribe medications such as meloxicam, celecoxib, nimesulide, remembering that they should be taken strictly after meals or at least washed down with milk. With insufficient effectiveness of these drugs, "heavy artillery" - intramuscular injections of glucocorticosteroids( most often they are used as "blockades") go into battle.

These drugs have a powerful anti-inflammatory and analgesic effect, but they can cause trouble too, so it's better to do without them.

Preparations Relaxing Muscle Spasmodic( Muscle Relaxants)

Because painful muscle spasm is the second component of pain in lumbar radiculitis, treatment will be inadequate without treatment. Moreover, it is this spasm that triggers a "circular reaction", exacerbating the already existing pressure on the suffering nerve.

Preparations that improve the nutrition of the damaged spinal root

Milgamma in pain To improve nutrition and tissue respiration of the nerve, usually use drugs of B vitamins. Who among our elderly fellow citizens did not receive from the neurologist the appointment of the legendary milgamma about back pain?. . This drug is administered intramuscularly,painful, and the action is not always pronounced.

A number of neurologists advise to use so-called nootropic drugs such as mexidol to improve nourishment of nerve structures, which were developed in time to treat cerebral circulation disorders and memory loss.

Physiotherapy

With the elimination of contraindications, physiotherapy is one of the most effective methods for fighting lumbosacral radiculitis. Contraindications are traditionally inflammatory diseases of the abdominal and pelvic organs, infectious processes on the skin( for example, furuncles), oncological diseases( including those that have been transferred and successfully cured), hypertension, coronary heart disease, endocrine diseases( diabetes, thyroid diseaseglands and some others).

Impressive list, is not it? And, nevertheless, physiotherapy procedures should be abandoned if at least one of the items on this list is available.

Here are the most common and effective methods of physiotherapy with radiculitis:

  1. Magnetotherapy. This effect of weak magnetic currents on the area of ​​inflammation and painful muscle spasm. It effectively reduces pain and improves nutrition of the affected spinal root.
  2. UHF( it's electrophoresis, it's phonophoresis).In the situation with lumbosacral radiculitis this method is less effective than magnetotherapy, however, in the presence of contraindications to the latter it is applied, and very successfully.
  3. Acupuncture. Physiotherapists consider "acupuncture" the most effective tool from their arsenal. The essence of the method is in the point stimulation of singular points or the accumulation of points( reflex zones) on the skin, connected by their origin( acupuncture specialists say that also with energy) with the spine. The truth is this or fiction, but this method really works and sometimes allows you to achieve perfect analgesia without the use of anti-inflammatory drugs!

Non-pharmacological treatment methods

Positional therapy

Evolutionally the first unconscious reaction of a person to pain is to hide, to wait, to "overdo" unpleasant sensations.

Lying in back pain That's why for a patient with lumbar sciatica it's so natural to lie down and not move. This is one of the usual mistakes. The preservation of a gentle, and therefore bent, posture promotes further compression of the affected roots, if the cause of the pain is nerve compression.

Spasmodic muscles on the affected side of the lumbar region, on the contrary, should be gradually stretched, kneaded, that is, relax and release the nerve!

Massage

This method of treatment is precisely aimed at relaxing the muscles, lifting the painful block, releasing the nerve, figuratively speaking, from captivity. Contraindications for massage are not so much as for physiotherapy, but patients with cancer must be extremely cautious with this method of treatment.

Manual therapy

A favorite offspring of vertebrologists, impresses the patient and creates the feeling that "the doctor twisted, turned, smashed and cured".Here only competent manual therapists are rare enough even today, when this trend is at the peak of fashion.

And having got to the illiterate, unskillful "manualist", you can, instead of curing, meet with a deterioration of the state.

Surgical treatment

Alas, in some cases, both drugs and physiotherapy are powerless. Usually, surgical treatment is resorted to when there is a large hernial protrusion that worries the patient with regular attacks of sciatica.

After a detailed examination, including mandatory MRI of the lumbosacral spine, determine the amount of necessary intervention and perform an operation to remove the hernia under general or local( as in the treatment of teeth, for example) anesthesia.

Folk methods

The main directions of the people's experience are:

  • deep heating;
  • irritant.
To smear ointment back To achieve the first goal use dry heat, wrapping woolen shawls and shawls, the use of hot stones, bags of salt, eggs. The second direction refers to the application to the skin of therapeutic compositions based on bee, snake or ant poison, "turpentine baths", a mixture of iodine and glycerin in equal proportions.

People suffering from chronic radiculitis tend, unfortunately, to delay with a visit to the doctor. They gradually get used to living with their illness, avoid traumatic situations and widely use popular methods in the hope that having coped once, they will be able to successfully engage in self-medication all their life.

Practice shows that in most cases it happens, but only the intensity of attacks and the severity of pain times from ever stronger, which significantly reduces the quality of life of patients and leads to an endless search for new fanciful and strange means.

ArtrozamNet.ru

Any doctor will tell you that the best ally in the fight against inflammation of the radicular nerve is exercise therapy. Correctly chosen set of exercises will help to strengthen the spine, develop its mobility, strengthen the muscles of the back, normalize their tone.

What does exercise and gymnastics do with radiculitis?

Physical exercises with radiculitis improve metabolism in tissues, contribute to the disappearance of stagnant conditions in muscle tissues and internal organs. In addition, on the general background, lymphatic and blood circulation improves.

Systematic, correctly selected exercises contribute to increasing the stability of the muscular corset, increasing the lumen between the vertebrae. As a result, the compression of the nerve root is reduced, its nutrition is improved, and the edema is eliminated and metabolic processes in the body are normalized. Patients feel a decrease in the intensity of the pain syndrome, returns the mobility of muscles and tissues, reduces swelling in the area of ​​inflammation.

In addition, exercise significantly reduces the risk of spinal diseases in the future.

Principles of prescribing exercise therapy for radiculitis

  1. When preparing the complex of exercises, first of all, the patient's condition, stage and localization of the disease are taken into account. It is also important to note that exercise can not be used in the acute stage of radicular syndrome, as this can only exacerbate the situation.
  2. Regardless of the general condition of the patient, the treatment regimen should be gentle. The complexity of the exercises should increase gradually: from simple to more complex, and with a gradual increase in the load.
  3. Exercises must be combined. The course should contain both static and dynamic exercises. During the training, slight malaise is allowed, but when sharp and sharp pain occurs, the activity must be stopped immediately!
  4. Classes should be regular, not coursework, sometimes curative exercise is recommended throughout life.

Rules for exercise therapy and gymnastics

1. To minimize the burden on the spine, all exercises are performed in a prone position, sitting or on all fours. In some cases, depending on the patient's condition, doctors can prescribe exercises in the standing position.

2. At the beginning of the complex exercises are aimed at relaxing the muscles of the shoulders, arms and back. Further in the process include physical exertion, which contribute to the strengthening of these groups of muscles.

3. In the presence of a strong pain syndrome, exercises on flexion-extension of the spine are excluded from the exercises. They can provoke an increase in internal disk pressure and aggravate the clinical picture.

Contraindications of exercise therapy in radiculitis:

  • acute period of the disease;
  • cardiac decompensation.

Medical gymnastics with radiculitis has a few contraindications, but do not start it yourself. Address to the attending physician, and pick up an optimum complex of exercises.

LFK with lumbar lumbar spine

High efficiency of LFK has proved in the treatment of lumbosacral radiculitis. In this case, the facilitated starting positions for the patient are chosen strictly individually.

We provide you with some examples of the starting points when practicing exercise therapy or gymnastics.

Before starting the training, it is necessary to lie on an inclined plane with an angle of inclination of 20-45 degrees. The emphasis should be on the armpit. In this position, you must stay at least 5-10 minutes. The result of this exercise is stretching the spinal column, expanding the intervertebral spaces and reducing the pressure on the nerve roots. For stretching exercises are also used such as mixed vises near the gymnastic wall, which represent rocking movements on elongated arms.

The initial position is used to unload the spine: standing with an emphasis on the knees.

With cervicothoracic inflammation of the radicular nerve, exercises for the hands and forearms are performed with their support on the table, exercises for the legs - with support on the couch. In the future, if the patient's condition improves, the initial positions that complicate the exercise are chosen.

Examples of exercises for radiculitis

For the training, prepare a stool or ottoman, up to the knees.

  1. Starting position( IP): standing on one leg, the second bent at the knee on a stool. Bending the leg on the stool more strongly, bend back. Repeat 5 times for each leg.
  2. IP: sitting on a stool, clasp your knees with your hands. Straighten your legs one by one, five times.
  3. IP: sitting on the edge of the stool, holding hands for the seat. Lean back with a straight back, each time try to deviate as far as possible.
  4. IP: lying on the floor on the back, arms stretched over the head, legs even. Raise the trunk and legs simultaneously, forming a right angle. Repeat 5 times.
  5. IP: lying on the floor on his back, arms clasped behind his head with stiff legs. Slowly, without jerks, raise your legs, wind them around your head until the socks touch the stool.
  6. IP: emphasis on the straight arms behind the back, on the floor, the legs on the stool are bent at the knees( the position of the grasshopper).Raise the pelvis upward, until a straight line is formed between the knees and the chin.

grizhy.ru

Radiculitis lumbar: symptoms and treatment

If radiculitis affects the lumbosacral spine, then it is considered a polyethological disease. Any sudden movements, physical overstrain in the lumbar region, hypothermia, intoxication or colds can trigger an aggravation of radiculitis.

Symptoms of

The main symptom that indicates that the lumbosacral region is affected by sciatica is a severe back pain that radiates to the hip, or rather to its posterior part. In 80% of the pain occurs initially in the back of the , only then it gives back to the foot.

Simultaneous pain, both in the leg and lower back, occurs rarely at the initial stage, as well as only pain in the leg. Depending on the degree of damage depends on the nature of pain.

In case of inflammation or infringement of the fifth root of the lumbar region, the patient may complain of acute shooting pain in the buttock area, the front surface of the shin, the outer-lateral surface of the thigh, the inner side of the foot sometimes up to the thumb. There is often a manifestation of paresthesia - a violation of the sensitivity of the skin.

If the first sacral spine is affected, then the pain sensations run along the buttock, the outer and back surfaces of the thigh, then along the shin and to the foot from the external and plantar side to the little finger. It is possible to observe the disappearance or simply lowering of the Achilles tendon reflex.

When diagnosing a disease, it can be seen that the muscles are tense - this is their protective state. Also, when examined, it is possible to identify a number of other symptoms - vegetative-trophic disorders: increased sweating, pallor and coldness of the skin, weakening of pulsation in the arterial foot and others.

When examining a patient with suspected lumbosacral sciatica, the symptoms have the following expression:

  • Bechterew's symptom: the patient should sit down from a reclining position on the back, with the patient's leg bending at the reflex level;
  • symptom Lasega: the patient lies on his back, and his leg on the side of the lesion is raised in a straightened position.with the pain syndrome sharply increased in the lumbar region, back of the thigh and gluteal region;
  • Dejerine symptom: when sneezing, coughing, or straining, the patient feels an increase in pain in the lower back;
  • Neri symptom: if the patient sharply tilts his head forward, then it occurs in the lower back, and also in the leg pain intensification;
  • Bonnet symptom: the gluteal fold on the side of the disease is flattened.

Diagnosis of the disease

To ensure that the diagnosis and, as a result, the treatment of sciatica is successful, you should consult a qualified, competent doctor who will perform a differential analysis of with similar diseases in its symptoms.

In addition, an experienced specialist will take into account all the diseases that a patient may have. Anamnesis is the first stage in the diagnosis of lumbosacral radiculitis. Even at the very beginning of the survey, one can already assume that it led to the development of sciatica in the lumbosacral spine. Only after a thorough examination, the doctor prescribes additional methods of diagnosing the disease. Among them may be:

  • laboratory( urinalysis and general blood test);
  • methods with which you can visualize the disease( X-rays, CT, MRI);
  • instrumental.
With the use of all the above survey methods, you can easily put an accurate diagnosis, through which an effective treatment is assigned.

Treatment of

Treatment should take place in such conditions that the patient has been maximally protected. First of all, the patient should be given rest.

It is also necessary to pay attention to the bed of the patient with radiculitis - it should be rigid, it is best to sleep on a special orthopedic mattress. It is advisable not only to limit the load on the lumbar spine, but also to minimize the movement of the damaged part of the .

It is possible to wear corsets, but not more than 3 hours a day. In addition, the treatment of radiculitis is almost always medically necessary.

Drug treatment

The amount and timing of drug use is determined depending on the stage of the disease. Medication is used for local and systemic therapy.

The local treatment of is the use of ointments on the affected area, and systemic therapy involves taking medications inwards or injecting. The primary goal of taking medicines is to remove the pain syndrome.

Systemic treatment of includes the following radiculitis tools:

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Exercises for radiculitis

Physical exercises have a beneficial effect on the spinal column and the whole body. Just be aware and remember that the load should be strictly dosed and moderate. Therapeutic physical training with radiculitis is very diverse and the complex of exercises depends on which part of the spine the disease developed.

A new look at the treatmentAs the former "hard worker" was able to get rid of arthritis and osteochondrosis for a month. .. More. ..

Gymnastics with radiculitis of any type should be done carefully. Do not jump, lift weights and do deep slopes. It is very important to know that during a period of severe exacerbation of radiculitis, you must refrain from any gymnastics, otherwise there may be serious complications.

Exercises for cervical radiculitis

LFK with radiculitis of the cervical spine is performed to strengthen the neck muscles and the shoulder girdle. Thus, prophylaxis against cervical radiculitis is carried out in order to avoid relapses.

  • Starting position: stand upright, put your feet to the width of your shoulders, relax your neck muscles. Tilt your head forward, before touching your chest with your chin and make smooth movements of a sliding nature( from right to left, from left to right).
  • To reject the head strongly back. The back of the head should touch the top of the back. Hold your head for a few seconds in this position.
  • Keep the head straight and make the slopes left and right head to the touch of the shoulders. After that, make a circular motion along the minor axis.
  • Do not change the position of the body to produce shoulders circular motions. First use both shoulders, then each in turn. After that, the shoulders move forward and backward.
  • Starting position: sitting on a chair near the table. Elbows put on the table in 15-25 centimeters from each other. The left palm rests under the chin, the right one on the back of the head. With your hands turn your head to the left and fix it for 15-20 seconds. You change your hands in places and do the same thing, only to the right.
  • Starting position: lying on stomach, legs together, socks pull back. Arms bend in such a position that the elbows touch the body, and the fingers of the shoulders. Tighten the muscles in the inspiration, while the muscles of the arms relax, and raise the head( the higher, the better).Then you need to lift the shoulders, and the upper body, without lowering the head and fix this position for 10 seconds.

All exercises should be performed daily and repeat each 10-15 times.

Exercises with thoracic radiculitis

  • Starting position: on all fours, head straight. From the initial position, strongly bend the back and fix this position for a few seconds, then relax. Repeat exercise 5-10 times.
  • Starting position: lying on stomach. Bend the body back, while resting your hands on the floor. The body must come off the floor at the moment of its execution. Repeat the exercise 5-10 times.
  • Lying on his back, put his hands along the trunk and bend the body in the thoracic area. Lock the position and lift up the legs and head. Repeat 5-10 times.

Exercises for lumbosacral radiculitis

Physiotherapy with radiculitis of the lumbosacral section is also carried out for the prevention and strengthening of the muscles of the back and waist. Before the beginning of the gym should be warm-up, for example, walking or running fast in place for a few minutes.

  • Standing, move your legs together, put your hands in front of you. Take a big breath and at this time raise your hands up, strongly bend. Then return to the opposite position on the exhalation. Make 5-10 times.
  • Without changing the starting position, with the exception of the hands( they should be along the body), roll from the toe to the heel. Help yourself with your hands, as when walking.
  • Become, expose your legs to the width of your shoulders, put your hands on your waist. To incline the body to the left, at the same time bending the right leg in the knee. Repeat the same thing in the opposite direction with the bending of the left leg. Make 5-10 approaches.
  • Stay in the same position, stretch out your arms and relax them. Make a tilt in the direction of the right foot on inspiration and touch the knee with your hands. To return back on exhalation. Make 5-10 repetitions on each leg.
  • Spread your legs narrowly, put your hands forward, sit down with an exhalation. Straighten up in inspiration, hands down. Make 10 times.
  • Lie on your back, put your hands on your waist. On inhalation, raise the right arm and simultaneously the left leg. On exhalation return to the starting position.5-10 uplifts for each side.
  • Lying on your back, bend your knees, and holding them together, take them to the left as you exhale. Return back to inhalation. The body and shoulders do not move at the moment of the exercise. For each side, make 5-10 approaches.
  • Stand on all fours, rest your palms on the floor. On inhalation, bend the back down, relax the stomach. At the same time, head up. After a back to bend upwards and strain a stomach on an exhalation. Repeat 5-10 times.
  • Sit on the edge of the chair, put the hands on the back of the seat on the seat. Pull the legs parallel to the floor and move the legs down and up like scissors. Run 10 times.
  • Stand up from the back of the chair and take one hand by the back. On exhalation, tilt forward and try to touch the free hand with your feet. Make 8-10 times.

As you can see, all exercises are very simple, and if you do them regularly, spending only 20 minutes a day on it, then in a month you can already see the results of your training.

StopHondroz.ru

Lumbar radiculitis - therapeutic gymnastics

Wellness in the Moscow Theological Academy and Seminary.
The full version of the video is available at http: //vitatv.ru/ The phone number of Dr. Popov: +7( 495) 507-71-85

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0 Briefly about the film "Massage with radiculitis"

The best method of treating sciatica is massage.

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